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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Folate was named after leafy vegetables; however, folate is found in many foods. The highest sources of folate include garbanzo beans, navy beans and asparagus. One half cup of garbanzo beans has 141 micrograms of folate, or about 35 percent of the recommended daily intake (RDI) recommended for most adults.